Daily Workouts
The training program I'm using for my conditioning is from Dr. Tudor Bompa
and from his book,
PERIODIZATION - Training for Sports.
See below excerpts from his book regarding the training program.
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Phase One: Anatomical Adaptation Phase
The main objectives of this phase are to involve most muscle groups and to prepare the muscles,
ligaments, tendons, and joints to endure the subsequent lengthy and strenuous training phases. Strength training programs should not
focus on only the legs or arms. Focus on strengthening the core area -- the abdominals, lower back and spinal column musculature.
These sets of muscles work together to ensure that the trunk supports the legs and arms during all movements and also act as a chock-absorbing
device for many skills and exercises, especially landing and falling.
Throughout the AA phase, the goal is to involve most, if not all, muscle groups in a multilateral-type program. Vigorous strength training always
develops the strength of the muscles faster than the strength of the muscle attachments (tendons) and joints (ligaments).
Source PERIODIZATION - Training for Sports - Tudor O. Bompa, PhD - page 85
Phase Two: Maximum Strength Phase
The objective of this phase is to develop the highest level of force possible. Most sports require either
power, muscular endurance, or both. Each of these types of strength is affected by the level of maximum strength. Without a high level of
maximum strength, power cannot reach high levels. Since power is the product of speed and maximum strength, it is logical to develop maximum
strength to the highest level of the athletes' capacity.
The duration of this phase, from 1 to 3 months, is a function of the sport or event and the athletes' needs.
Source PERIODIZATION - Training for Sports - Tudor O. Bompa, PhD - page 87
Phase Three: Conversion Phase
The main purpose of this phase is to convert or transform gains in maximum strength into competitive,
sport-specific combinations of strength. Depending on the characteristics of the sport or event, maximum strength must be converted to a type of
either power or muscular endurance or both. By applying an adequate training method for the type of strength sought and using training methods
specific to the selected sport (for example, speed training), maximum strength is gradually converted. Throughout this phase, depending on the
needs of the sport and the athletes, a certain level of maximum strength must be maintained, or toward the end of the competitive phase, power
may slightly decline (detraining).
Source PERIODIZATION - Training for Sports - Tudor O. Bompa, PhD - page 87
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